Resistance Band Wide Stance Anti Rotation Chop

Muscles worked

Setup

1. Anchor the resistance band to a power rack at approximately shoulder height.
2. Stand perpendicular to the anchor point with a stance significantly wider than shoulder-width and a slight bend in the knees.
3. Grasp the band with both hands, arms extended directly in front of your chest with tension already present in the band.
4. Square your hips and shoulders forward, rooting your feet firmly into the floor.

How to do it

1. Exhale and pull the band diagonally downward across your body toward your opposite hip using a controlled, sweeping motion.
2. Keep your arms relatively straight and ensure your hips remain locked forward, resisting any urge to rotate the lower body.
3. Inhale and slowly return the band to the starting position over a 2-3 second count, resisting the band's pull to maintain total control.
4. Complete the desired number of repetitions on one side before switching your orientation to train the opposite side.

Form checklist

• Keep your glutes squeezed and feet rooted to prevent the hips from swaying or rotating.
• Maintain a proud chest and avoid rounding the shoulders forward during the chop.
• Ensure the movement is driven by the torso and shoulders rather than just pulling with the arms.
• Keep your head and neck in a neutral position, following the movement of your hands with your gaze.

Pro tips

• Focus on 'bracing' your core as if someone is about to punch you to maximize oblique recruitment.
• Pause for one second at the end of the chop (near the hip) to emphasize the peak contraction of the abdominal wall.

Make it harder

• Step further away from the anchor point to increase the baseline tension of the band.
• Narrow your stance slightly to reduce your base of support, forcing the core to work harder to maintain balance.

Frequently asked

What muscles does the resistance band wide stance anti rotation chop work?

The resistance band wide stance anti rotation chop primarily targets the abs, deltoids, obliques, and pectorals, and also works the erector spinae, glutes, and serratus anterior as secondary muscles.

What equipment do you need for the resistance band wide stance anti rotation chop?

The resistance band wide stance anti rotation chop uses resistance band.

Is the resistance band wide stance anti rotation chop good for beginners?

The resistance band wide stance anti rotation chop is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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